Positive Self-Talk 📣
Question: Fill in the blank: Positive self-talk _______________________________.
a. is positive words about ourselves
b. lowers our mood rating
c. increases our self-esteem
d. all of the above
d. all of the above
Please name what 3 letters in the DISTRACT acronym stand for.
D - do something else, I - imagine feel good events, S- stop! Use a skill, T- think of something funny, R- remind yourself of positive experiences, A - ask for help, C- count things, T- take a mindful break
What are two BA exercises you can do here at COMPASS?
Sensory room, wall-sit, jumping jacks, etc.
True or False: No emotion lasts forever?
TRUE!
The second Friday of June is National Movie Night Day! Let's celebrate with some trivia about movies! In “The Lion King,” who teaches Simba the phrase “Hakuna Matata”?
a. Mufasa and Sarabi
b. Scar and Zazu
c. Rafiki
d. Timon and Pumbaa
d. Timon and Pumbaa
What is the difference between Positive Self-Talk and Negative Self-Talk?
Therapist Discretion – Examples Include: Positive Self-Talk (PST) is our coaching/cheerleader statements. PST is our positive words about ourselves and are helpful/constructive judgements about ourselves. Negative-Self Talk is negative words about ourselves (ANTs) and are thoughts/words that can make us feel bad about ourselves.
True/False & WHY: Using DISTRACT helps get rid of the difficult situation?
FALSE – using DISTRACT (or any skill) does not get rid of the difficult situation completely because usually those situations are out of our control. Using DISTRACT helps us lower our MR so we can better tolerate the difficult situation.
What are Steps 1 & 2 to get us started to do BA?
Step 1: do activity
Step 2: get motivated
What are the 3 phases of Ride the Wave?
Prevention, During Intense Emotion, Recovery OR before, during and after (for group 5)
In “Finding Nemo,” where is Nemo taken to after he’s captured?
a. A toy store
b. A fish market
c. A dentist’s office
d. A school
c. A dentist’s office
You are feeling worried about letting your whole team down at your soccer game later today. You are having some negative self-talk, like “I can’t do this” and “I am so bad at soccer.” How would you use positive self-talk in this situation instead?
Therapist Discretion – Examples include: “I practiced hard and am really trying” and “I am not going to give up!”
Give an example of a situation when you might use DISTRACT?
Difficult situations where MR is 8, 9, or 10 – final answer up to therapist discretion.
What are the 3 reasons why physical activity is SO important?
Distracts you & your brain, makes you less tired, helps you think clearly
What does distress tolerance mean?
Managing/handling/getting through physical or emotional pain
Which character is known for saying “It’s so fluffy!” in “Despicable Me”?
a. Agnes
b. Vector
c. Gru
d. Margo
a. Agnes
What is an example of a positive self-talk statement you could use if you are feeling nervous about taking a hard math test?
Therapist Discretion – Examples include: “I am a hardworking student.” “I studied really hard and I can do this!” “I am going to try my best!”
What is the difference between using the skill DISCTRACT and avoidance?
Using the skill DISTRACT is doing one of the letters of the acronym for 3-5 minutes and then coming back to manage the difficult situation. Avoidance is spending hours away from the difficult situation and not going back to address it.
Why do we NOT wait for motivation first when practicing Behavioral Activation?
The motivation may never come!
Please share an example of a time where you could use the skill Ride the Wave.
Therapist Discretion
What is the name of the young girl who ventures into the world of emotions in “Inside Out”?
a. Maddie
b. Riley
c. Jessica
d. Rachel
b. Riley
What happens to our CBT triangle when we have negative self-talk?
Therapist Discretion – Examples include: “When I have negative self-talk, I might be experiencing uncomfortable emotions (ex. sad, anxious, angry, etc.), I might make unhelpful choices (ex. yelling, isolating, refusing, etc.) and I will continue to have ANTs and negative self-talk.”
Pick a letter of DISTRACT you would be open to using or have used and please explain how you would/have used it.
Therapist Discretion - * if group members do not say how long they would do the activity or think of something else, ask them to specify how long it should be and clarify that it is typically 3-5 minutes and can be a little bit longer if they need more and MR is still really high.
Name 4 baby steps you can do if you’re feeling unmotivated and depressed at home.
Therapist Discretion
What are 2 coping skills you can use during each of the phases?
Before/Prevention = L2L, DISTRACT, BA, STOP, POPS, DEAR
During Intense Emotion Phase = TIP, 4x4, 5 Senses, DISTRACT
Recovery/After = SEEDS, DEAR, Growth Mindset
How many years into the future is WALL.E set?
a. 800
b. 1000
c. 1200
d. 1500
a. 800